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Low FODMAP Foods to Enjoy

I have a love/hate relationship with food. I love to eat it, but my body hates me later for it. It took me a long time to figure out what foods cause my IBS symptoms to flare up and what I can eat happily with no pain later. But luckily with the low FODMAP diet, it made things a little more clear on certain foods and why they impact me in a negative way.

Not everyone is going to react to foods in the same way, so please use the high FODMAP food list and the low FODMAP food list as you see fit. For your convenience, I have listed them below and provided a printer friendly version. This low FODMAP food list was updated in April 2014.

Low FODMAP Food List:

Fruit

Banana (not Ripe)

Blueberry

Cantaloupe

Coconut

Clementine

Cranberry

Cranberry Juice

Dragonfruit

Durian

Grape

Grapefruit*

Honeydew

Kiwifruit

Lemon

Lime

Mandarin

Orange

Passion Fruit

Pawpaw

Pineapple

Pomegranate

Raspberry

Rhubarb

Rockmelon

Star Anise

Strawberry

Tangelo

Vegetables

Alfalfa

Arugula

Bamboo Shoots

Bean Sprouts

Beets*

Bell Peppers

Bok Choy

Butternut Squash*

Carrot

Chives

Choko

Choy Sum

Corn*

Courgette

Cucumber

Eggplant

Endive

Ginger

Green Beans

Kale

Lettuce

Okra

Olives

Parsnip

Potato

Radish

Red Chili

Silver Beet

Spinach

Spring Onion (Green Part Only)

Squash

Swede

Sweet Corn*

Sweet Potato*

Taro

Tomato

Turnip

Water Chestnuts

Yam

Zucchini

Milk

Coconut Milk

Lactose Free Milk

Rice Milk

Cheese

Brie

Camembert

Cheddar

Feta

Mozzarella

Parmesan

Swiss

Hard Cheeses

Yogurt

Lactose Free Yogurt

Grains

Arrowroot

Gluten Free Oats

Gluten Free Pasta

Millet

Polenta

Psyllium

Quinoa

Rice

Rice Bran

Sorgum

Tapioca

Protein

Chicken

Beef

Eggs

Fish

Lamb

Pork

Tofu

Nuts/Seeds

Chia Seeds*

Flax Seeds*

Hazelnuts*

Macadamia Nuts*

Peanuts*

Pecans*

Pine Nuts*

Pumpkin Seeds*

Sesame Seeds*

Sunflower Seeds*

Walnuts*

Sweeteners

Aspartame*

Glucose

Maple Syrup

Splenda*

Sucrose

Sugar

Treacle

Truvia

Alcohol

Beer

Gin

Vodka

Whisky

Wine: Red, White, Sparkling & Sweet

*Use in limited quantities.

For your convenience, here is a Printer Friendly Low FODMAP Food List (April 2014). I have also provided the following:

It’s extremely important to review the ingredients on any packaged foods prior to purchasing food. For example, while tomatoes are deemed safe, every tomato sauce on the market contains onions or garlic as an additive and many dressings, sauces, marinades, etc. are the same way. Also, manufacturers are always modifying their ingredients, so it’s important to review labels every time you purchase something.

94 thoughts on “Low FODMAP Foods to Enjoy”

Hi Nora, beer is a tricky one on the low FODMAP diet. All beer contains barley, which makes it filled with gluten. Only certain beer contains wheat. Personally, I avoid all beer since I also eat gluten-free. Again, the low FODMAP diet has loose guidelines and you can see what works well with your body. Good luck!

I’ve been told that beer is on the Low-FODMAP list as the majority of gluten (~99%) is removed naturally during the brewing process and only about 1% of it remains in the finished product. This is considered safe for Low-FODMAP but not if you are celiac (as any amount can cause an auto-immune response). I’ve been having the occasional beer while on the Low-FODMAP diet (I’ve removed all other sources of gluten) and have been fine!

Sorry Meghan but that’s not true for beer. The brewing process sucks out all the sugars and proteins from the (mostly barley – few beers have wheat in) grains into the liquid. The sugars ferment into alcohol but the proteins (i.e. the gluten) remain. It’s distillation that removes gluten, so whisky, gin, vodka, etc are all fine.

In Dr. Gibson’s (who developed the low-FODMAP diet) most recent edition of his book (“The Complete Low-FODMAP Diet”), he states “although some types of beer are made from wheat, only a small amount of the wheat remains and is not a problem. Beer, ale, lager, and stout, which all contain gluten, are not suitable for people with celiac disease but are suitable for people on the low-FODMAP diet”. My GI specialist, who is active in low-FODMAP research, also told me that beer is fine in moderation.

Because I love pasta, and don’t have lots of time to cook, I use Rao’s sauce, sensitive formula w/ gluten free Barilla pasta, alittle parmesan and some mozzarella. So yummy! Fits the bill esp. on Elimination diet.
Denise H

Hello Heather
I am new to FODMAP and still getting my head round what I can and can’t eat. Please could you clarify what 1/2 serving of buckwheat is in terms of grams. A serving in England is usually 80 so I’m guessing 40. Also does it make a difference if it is sprouted?
Thanks Moira

What are the little stars for at the end of some foods?? It also says beets are ok. On my Fodmaps Monash diet it says no beets. And almonds only but you have listed nuts of all sorts and seeds. All these seeds are in almost every gluten free bread you buy so can you eat them or not ??????????????????

Hi Wendy, the stars mean that they are safe in small quantities (less than a serving). Beets, seeds and almonds are a few of those items that are OK in small quantities, but become high FODMAP as you reach a full serving.

Hello. I have recently downloaded the Monash FodMap app. According to the app it says broccoli and cabbage are in the low end yet on this site and others it says no don’t want. I am confused, as I drink fresh juiced cabbage daily and eat broccoli daily. Cabbage juice is great for constipation. Just wondering if the app is wrong or what. Thanks.

Good call on the broccoli! My list needs to be updated on that front. However, personally, I can’t handle the gas that broccoli gives me. As far as cabbage goes, it changes by variety. If you don’t have any issues with it, great!

Hi! Squash is on the low fodmap-list but pumpkin is on the high fodmap-list. Isn’t pumpkin a squash? What kind of squash would be okay then? English is not my native language, so I might be mixing things up here, help would be highly appreciated!

Stevia is actually low FODMAP and safe to use. However, just because something is all-natural doesn’t mean that it’s low FODMAP. High FODMAP items include a long list of fruits and vegetables, which are also all-natural.

You’re right, soy bean are high in FODMAPs, while tofu is low. I am not exactly sure why, but both have been tested. I believe it could be the way that tofu is processed that helps to eliminate the FODMAPs.

According to Monash University (where all the FODMAP testing occurs), coconut milk is low FODMAP and is safe to consume. Many lists online are different and outdated since FODMAP testing is ongoing and new items are found to be high and low all the time. The Monash University App is the best resource to find updated information.

Flax seed? stats limited quantities on list, I have been eating 1-2 Tbsp per day of fresh ground added to veggies etc. (Helps keeps things regular!). What do you consider limited in regards to flax seed?

I asked about tofu, which you told me it’s k, thanks very much! How about soy milk? My logic tells me tofu is made out of soy milk 🙂 so this should be k as well??!! Sorry if you got this q before..but I didn’t see it so far. Blessings & good health 🙂

I didn’t know there was milk made from soy protein vs soy milk. Which is most likely at the espresso stand when ordering my (decaf) latte with soy milk? I’m thinking of the blank look I’ll get when asking them…

As far as almonds go, they are safe only in small amounts (1/2 serving or approximately 10 almonds). When you increase the amount, they become high in fructans. Because of this, I stay away from almond products, such as almond milk, because you never know the amount of almonds included. Rice milk is a much safer bet.

So It seems that almond butter, sunflower nut butters are not allowed on this way eating. But peanuts are ok? I had switched over from organic peanut butter way over a year ago. Didn’t think peanuts were that great for health, I read an article somewhere?? Getting protein in the a.m. is tricky with just starting this way of eating. My digestion is much better after cutting out oats actually.
But I miss almond butter terribly, but it wreaked havoc on my digestion after past months & months eating it. I found protein powder by SunWarrior brand to be good, but not sure about the Hemp protein..what do you think about this source of protein? thanks!

Bless you for this site. i have had a series of unfortunate health events since January culminating in very compromised lung function. One of the contributing factors is severe GERD for which there is a surgical option. My high pressure belching makes the surgery unsafe.. if they tighten the esophagus, nowhere for the gas to go! . Have had “psychotic bowel for 40 years. GI Doc suggesting this diet to eliminate the belching, get the surgery and finally stop assaulting my lungs with gastric acid. Was quite challenged reading conflicting information. To find a site with recipe alternatives, actual products named and shown is my salvation. Thank you

I see many references to using peppermint oil capsules to sooth the tummy. I have SIBO that also comes with severe heartburn and peppermint aggravates that. Do you have any alternatives? Fresh or dried ginger maybe or ginger capsules? I also do not see any mention of fermented vegetables, which I have been told, is very good for stomach and digestive issues. What do you know of any of these things please?

Hi Heather, Your summary lists are the easiest I’ve found to read, thanks so much. Just wondered if you’d be updating this one as the Monash University app now lists Rice Milk as bad, but Almond Milk as OK.

Hi Heather, These are great resources for someone just starting out with FODMAP elimination. Thank you so much. I was just wondering if you’ll be updating this with the findings from Monash University, that Rice milk is bad and Almond milk is OK?

Sourdough culture makes all the difference. You can even eat wheat bread if it’s sourdough, BUT (this is a big but) it has to be slow-cultured. Most sourdoughs have yeast added to speed the rise, which undermines the FODMAP reduction. Look for sourdoughs with no yeast added.

Hi Heather! Thank you and Grazie for this amazing insightful website. I started FODMAPS a few mths ago and have been lost for the reintroduction phase and I can relate to all the emotions you have been going through!!
Question, Heather Van Vorus promotes FENNEL TEA to help with abdobminal pain and bloating on her website HELPFORIBS.COM
So why it is restricted on the high FODMAPS list? AHHH, so confused been drinking it for weeks now so I guess it doesn’t bother me!
I also eat fennel too!
Is this the most updated FODMAPS list?
Thank you sweet angel!!
Vivian

Hi there! You have Tangelo listed as low FODMAP. Would you be able to provide the resource for this?

the reason I ask is that I’m following low FODMAP using the Monash app and publications by Monash university as a guide, as they test the foods for fodmap quantities. They have not tested Tangelos, so I’m weary about them also since they are an orange-grapefruit hybrid and grapefruits are moderate in fodmaps.

So I’m curious to know if you’ve gotten this listing from any other testing organization?
Or is it more based on anecdotal experiences from people, or botanical similarities?

I didn’t see banana peppers. On either list… What list would they fall on…? They tend to go through my system fast and give me diarrhea so I tend to avoid hot foods. But they help with moving things along when my IBS constipation gets bad… I didn’t see and hot foods really and am curious where they go on these lists.

Thank you for making this Low Food Map list to help people like me who suffer with IBS or Celiac disesse. It’s a real blessing to have some control over what you can eat when dealing with these conditions.

Hi I am going to try the fodmap diet but am finding it all confusing. I have fibromyalgia and ibs. So foods I should eat for fibromyalgia I shouldn’t have for IBS. Any help or advice would be appreciated x

I don’t know about fibromyalgia but Fodmap can be confusing, I looked on Amazon for anything to help and bought ‘The FODMAP Navigator:’ its really helpful. Especially when your out and about, the main things to avoid for me is garlic and mushrooms. It’s all about reducing or cutting out things but it’s trial and error. My dietitian gave me some good advice, she said to try things in a safe environment i.e. your home, it makes you more comfortable with trying things if your not sure.

I have Crohns and was recently diagnosed with SIBO. I’ve been trying to look up info on the diet and how to heal it. I’m so confused I keep finding contradicting info. Other low fodmap list say no potato, rice, pasta, oatmeal, bread. I don’t know if it’s ok to eat those things or eliminate them.